W.O.D.

Monday

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Reps)

40 Min AMRAP:

Wallballs (20/14)

Sunday

CrossFit Believe – CrossFit

Chief: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Saturday

CrossFit Believe – CrossFit

Announcement

Don’t forget about Aric’s shoulder strength and mobility class at 10am.

5rft: Metcon (Time)

5 Rounds For Time:

16 Box Jump Overs (24/20)

12 Burpees

8 Squat Cleans (155/105)

Time Cap: 20 Minutes

TGIF

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

For Time w/ A Partner:

4 Alternating Rounds:

15 Dumbbell Deadlifts (50s/35s)

10 Dumbbell Hang Power Cleans

5 Dumbbell Shoulder to Overhead

Rest 5 Mins

4 Alternating Rounds:

15 Handstand Pushups

10 Pistols

5 Bar Muscle Ups

Time Cap: 20 Mins, Including Rest

Scaled 5 BMUs = 10 Pullups

Angie’s Birthday Beatdown

CrossFit Believe – CrossFit

New Section

Spend 10-15 Minutes Working On A Skill/Movement

ACBD: Metcon (Time)

5 Rounds For Time:

50m Run

9 Sandbag Over Shoulder (100/70)

80ft Farmers Carry (53/35)

39 Double Unders

Time Cap: 15 Mins.

WVW

CrossFit Believe – Competitors Class

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP30:

4 Pullups

8 Pushups

12 Step Ups

CALS: Metcon (AMRAP – Reps)

Max Cals

Laurianne’s Birthday Beatdown

CrossFit Believe – CrossFit

LCBD: Metcon (Time)

Laurianne’s Birthday Beatdown

For Time:

Run 400M

36 Burpees

Run 400 M

36 Front Squats (95/65)

Run 400 M

36 Med Ball Situps (20/14)

Run 400 M

Time Cap: 25 Minutes

Tiffany’s Birthday Beatdown

CrossFit Believe – CrossFit

TGBD: Metcon (Time)

Tiffany Goetz’s Birthday Beatdown:

30 Rounds For Time:

3 Power Cleans (95/65)

2 Burpee Box Jump Overs (24/20)

After Rounds 10, 20 & 30, Perform 89 Double Unders

Time Cap: 20 Minutes

Monday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ A Partner:

Run 800m (Out & Back)

200 Wallballs (20/14)

100 Deadlifts (115/75)

50 Shoulder to Overhead (115/75)

*Partner 1 can start wallballs even if Partner 2 isn’t back from the run yet.

*Wallballs can be passed back and forth.

Time Cap: 20 Minutes

19.5: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Sunday

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

Every 5 Minutes For 20 Minutes, Complete:

Row 500m

20 Wallballs (20/14)